Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women worldwide. Women with PCOS often struggle with weight management and exercise can play an important role in managing symptoms.
Living with PCOS can be a challenge. However, incorporating regular physical exercise into your daily routine could make enormous improvements. But not all workouts provide the same results. It is, therefore, crucial to select the kind of exercise specifically targeted at PCOS symptoms, allowing you to regain control of your body.

fitness for pcos

Are you fed up with struggling with PCOS and looking for the most efficient workout regimen?

10 Best PCOS Exercise At Home To Lose Weight

Here are some at-home PCOS exercise and PCOD workout ideas that can be helpful for women with PCOS:

  1. Cardiovascular Exercise: Cardio exercises like running, cycling, brisk walking, and dancing can help improve insulin sensitivity, reduce body fat, and improve overall health. You can try doing these exercises for 30-45 minutes at a moderate intensity, 3-4 times per week.
  2. Resistance Training: Resistance training with bodyweight exercises or weights can help build muscle and improve metabolism. Exercises like squats, lunges, push-ups, and planks can be done at home without any equipment. Aim for 2-3 resistance training sessions per week.
  3. Yoga Asanas:Yoga can help improve flexibility, reduce stress, and improve overall well-being. You can try doing yoga at home using online videos or join a yoga class. Some good yoga poses for PCOS include the butterfly pose, the cobra pose, and the child's pose.
  4. HIIT Workouts: High-Intensity Interval Training (HIIT) workouts can help burn fat, improve insulin sensitivity, and boost metabolism. You can try doing HIIT workouts at home with bodyweight exercises or using equipment like dumbbells or resistance bands.
  5. Pcod Workouts: Joining a pcod workout group can be a great way to get motivated and meet other women with PCOS. Pcod workouts are small group fitness classes that focus on building strength, improving cardiovascular fitness, and reducing stress.
  6. Walking:Add walking to your routine, as it is an effective tool for controlling PCOS. Take advantage of the elegance of this exercise, which is low-impact and explicitly designed for people looking for a structured strategy to combat PCOS symptoms. When you regularly walk, you can unlock the fantastic healing power contained in this seemingly straightforward routine. Walking has been found to control hormones, increase insulin sensitivity and boost the health of your heart - all vital factors in tackling PCOS. It will enable you to manage the PCOS symptoms and help you move towards an improved future.
  7. Strength Training:Strength training, often called weightlifting, or resistance training, focuses on gaining muscles' endurance, strength, and size. This exercise is done by using external resistance such as machines, free weights or resistance bands to push the forces. Beyond the benefits for muscles, Strength training can also increase bone density and enhances joint stability and general fitness. It's an integral part of a balanced fitness program that offers numerous health benefits and helps boost metabolism and weight loss when paired with a healthy diet.
  8. Core Workout:Core exercises benefit those with PCOS since they can help strengthen and stabilize muscles in the lower back and abdomen. Regularly performing core exercises will help in weight control and improve insulin sensitivity and decrease the risk of heart problems related to PCOS. The most effective core exercises are bike crunches, planks, pelvic tilts, or leg raises. If you add core workouts, an overall approach that incorporates healthy eating, cardio exercise and managing stress.
  9. Weight Training:Weightlifting can provide gains in power, strength and speed, similar to plyometric training; however, it could enhance weightlifting load and jumping performances more quickly than resistance training. Bodyweight jumps have improved power strength and speed but haven't been extensively compared with Weight Lifting Training.
  10. Pranayama:Pranayama is an age-old yogic breathing practice that can benefit women suffering from Polycystic Ovary Syndrome. The Pranayama technique helps reduce stress, regulate hormones, and improve the function of the endocrine system.
When exercising with PCOS, it's important to listen to your body and not overdo it. Start with light weight loss exercises at home and gradually increase the intensity and duration. Make sure to stay hydrated, eat a healthy diet, and get enough sleep to support your fitness goals. Consult a doctor or a certified fitness professional before starting any exercise program.


One of the common symptoms of PCOS is weight gain or difficulty in losing weight. However, there is no specific diet plan for PCOS, and the diet recommendations vary from person to person based on individual needs and goals.

7 General tips that may help to recover from Polycystic Ovary Syndrome:

  1. Choose foods that are low in the glycemic index: This means selecting foods that don't cause a spike in blood sugar levels. Examples of low-GI foods include whole grains, fruits, vegetables, nuts, and legumes.
  2. Eat plenty of fiber: High-fiber foods can help you feel full and promote healthy digestion. Good sources of fiber include whole grains, fruits, vegetables, and legumes.
  3. Include lean protein in your diet: Protein can help you feel full, build and repair tissues, and regulate hormones. Good sources of lean protein include chicken, fish, eggs, and plant-based proteins like tofu, tempeh, and lentils.
  4. Avoid highly processed foods: Processed foods often contain added sugars, unhealthy fats, and preservatives that can negatively impact your health. Try to choose whole, minimally processed foods instead.
  5. Limit your intake of added sugars: Added sugars can contribute to weight gain and other health problems. Try to limit your intake of sugary drinks, desserts, and snacks.
  6. Stay hydrated: Drinking enough water can help keep you feeling full and support healthy digestion. Aim for at least 8 glasses of water per day.
  7. Consider working with a registered dietitian: A registered dietitian can help you create a personalized diet plan based on your individual needs and goals.
CONCULSION: Remember that weight loss is a gradual process, and it's essential to focus on making sustainable lifestyle changes rather than quick fixes. Combining a healthy diet with regular exercise and stress-management techniques can also help manage symptoms of PCOS.


Read More: Stretching Before And After Exercise


Which type of exercise is best for PCOS?

Exercises for strengthening your muscles, such as resistance training or weightlifting are equally important. Strength training not only improves your physical appearance, but it also increases insulin sensitivity which makes more efficient for the body's ability to use glucose efficiently. When you combine exercise and strength training and strength training, you'll be fighting PCOS symptoms face-to-face.

Can I treat PCOS with exercise?

Exercise is a key aspect in tackling Polycystic Ovary Syndrome. While it's not a cure for PCOS exercising regularly could provide significant benefits for people with PCOS. Exercise can help in weight management as well as improves insulin sensitivity as well as regulates the levels of hormones including androgens. It can also aid in restoring menstrual frequency and reduce stress, enhancing overall wellbeing. However, the individual's responses may differ and a single exercise routine may not be able to address all issues. A holistic approach that combines exercise, an appropriate diet along with stress management and medical advice, gives the best chance of managing PCOS and easing the symptoms.

How much should I exercise if I have PCOS?

The amount of exercise you do will vary based on your health and fitness condition. Doing at least 50 minutes of moderate intensity exercise weekly is recommended. Workout sessions can be split into smaller sessions during the week, which makes it easier to manage. Also, incorporating strength training workouts twice or thrice every week can help you with PCOS treatment by increasing endurance and insulin sensitivities. Pay attention to your body and start slowly, mainly if you are not used to exercise.


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